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Pumpkin Hummus is a great way to incorporate the fall flavors into traditional hummus. A good source of fiber and protein but still low in calories. Spread on a sandwich or serve as a dip with fresh vegetables, pita chips or warm whole wheat pita bread. 

Ingredients:
Juice from 1 lemon
1 TB tahini
1 1/2 cloves garlic, minced
1 15-ounce can unsalted garbanzo beans
1 teaspoon extra virgin olive oil
1 cup unsweetened pumpkin, pureed (not pumpkin pie filling)
1/4-1/2 teaspoon ground cumin
dash cayenne pepper
1/4 tsp salt 

Directions:
Combine lemon juice, tahini and garlic in blender. Add beans, olive oil, pumpkin, cayenne, salt and cumin and blend until smooth. Refrigerate before serving. 

Yield: 2 cups

Nutrition Facts per 2 Tablespoons:
57 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 40 mg sodium, 9 g carbohydrates, 3 g fiber, 2 g sugar, 3 g protein 

 
 
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Here's a healthy and quick recipe for Caprese Salad with Pesto. The freshness of the ingredients (all from the Farmer's Market) — heirloom tomatoes, mozzarella and basil — makes this simple salad so delicious. 
It is super easy to make; the pesto took only 10 minutes and a great way to use basil. 

Tomatoes are rich in potassium and lycopene. Lycopene is a carotenoid, the pigment that gives vegetables their brilliant red, orange and yellow coloring. It's a powerful antioxidant that eliminates free radicals. Lycopene is linked to a lower stroke risk and lower risk of prostate cancer. Lycopene is best absorbed when combined with fat.  


Pesto

Ingredients:
2.5 cups washed, packed fresh basil leaves
2 cloves garlic, quartered
¼ cup pine nuts
½ cup extra virgin olive oil
½ cup freshly grated pecorino cheese

Directions:
Combine all ingredients in a food processor or Vitamix and pulse until smooth. Use immediately.

Yield: 16 1 Tablespoon servings

Nutrition Facts (per 1 TB serving):
88 calories, 9 grams fat, 2 grams saturated fat, 3 mg cholesterol, 48 mg sodium, 1 gram carbohydrate, 0 g fiber, 0 g sugar, 1 g protein, 4% Vitamin A, 1% Vitamin C, 4% Calcium, 2% Iron


Caprese Salad with Pesto

Ingredients:
½ fresh tomato, sliced
1.5 ounces fresh mozzarella di bufala, sliced
6 basil leaves, washed
1 TB pesto (see recipe above)
Balsamic Vinegar (optional)

Directions:
Layer tomato, mozzarella and basil leaves. Drizzle with pesto and Balsamic Vinegar (if desired).

Yield: 1 Salad

Nutrition Facts (per 1 Salad): 
217 calories, 18 grams fat, 8 grams saturated fat, 33 mg cholesterol, 154 mg sodium, 2 g carbohydrates, 1 g fiber, 0 g sugar, 10 g protein, 27% Vitamin A, 16% Vitamin C, 19% Calcium, 3% Iron